Fuerza_M - Goals Journal

Fuerza_M · 06-07-2009, 10:19 PM

I will start to log my daily meals, food choices,exercises and workouts and more important goals

Goal=June-Aug add 9 pounds of mass and miminal fat

Current weight: 155 pounds

Fuerza_M · 06-08-2009, 09:14 PM

Meal #1-Protein shake+Waxy Maize 30gP/30gC

Workout
Flat BB Press super slow reps
95x15 warm up
95x15 warm up
95x15 warm up

Incline BB Press
145x5
145x5
145x5

DB Press
65x8
65x8
65x8

Flyes
30x15
30x15

Meal#2 Protein Bar VPX Zero impact 30g P/30g C
Meal#3 White Rice+Chicken+veggies 40g P/60g C
Meal#4 1 lean pocket 14gP/43g C
Meal#5 Cottage cheese+raisins 30G/30g C
Meal#6 Protein Shake+Milk 30g/10g C

lilsteve83709 · 06-08-2009, 09:39 PM

good luck dude. keep at it and you will reach your goals no problem!!! remember, "Make no little plans; they have no magic to stir men's blood and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will not die, but long after we are gone be a living thing, asserting itself with ever-growing insistence"

Fuerza_M · 06-08-2009, 09:44 PM

Quote:

Originally Posted by lilsteve83709

good luck dude. keep at it and you will reach your goals no problem!!! remember, "Make no little plans; they have no magic to stir men's blood and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will not die, but long after we are gone be a living thing, asserting itself with ever-growing insistence"

Thanks man

Fuerza_M · 06-08-2009, 09:50 PM

Here is my routine for the next 12 weeks

Split
Day 1 - Chest
Day 2 - Back
Day 3 - Shoulders
Day 4 - Quads
Day 5 - Arms
Day 6 - Hams&Calves
Day 7 - Off

or in case i need the weekend off

Day 1 - Chest
Day 2 - Back
Day 3 - Shoulders/Calves
Day 4 - Quads/Hams
Day 5 - Arms
Day 6 - Off
Day 7 - Off

No cardio for me

lilsteve83709 · 06-09-2009, 01:27 PM

thats real similar to mine
i go:
back
legs
chest
shoulders/traps
legs
weekend off

Fuerza_M · 06-09-2009, 08:03 PM

Quote:

Originally Posted by lilsteve83709

thats real similar to mine
i go:
back
legs
chest
shoulders/traps
legs
weekend off

looks good man, do you work your arms?

Fuerza_M · 06-09-2009, 08:11 PM

Meal #1-Protein shake+Waxy Maize 30gP/30gC

Workout
Pulldowns super slow reps
50x15 warm up
50x15 warm up
50x15 warm up

bb rows
185x5
185x5
185x5

Underhand bb rows
155x8
155x8
155x8

pull ups
bwx15
bwx15

Meal#2 Protein+oats+blueberries 40g P/60g C
Meal#3 White Rice+Chicken+veggies 40g P/60g C
Meal#4 homemade pizza w/pita bread 20g P/30g C
Meal#5 Cottage cheese+raisins 30G/30g C
Meal#6 Protein Shake+Milk 30g/10g C

I used rounded numbers and not count calories just protein and carbs

lilsteve83709 · 06-09-2009, 08:23 PM

Quote:

Originally Posted by Fuerza_M

looks good man, do you work your arms?

not usually. triceps hardly ever..... sometimes forearms and biceps.

Frankie75 · 06-10-2009, 02:44 AM

Hey Fuerza, how you been? just saw your new workout journal.

pull ups and bb rows are looking strong.

Fuerza_M · 07-25-2009, 10:31 AM

Quote:

Originally Posted by Frankie75

Hey Fuerza, how you been? just saw your new workout journal.

pull ups and bb rows are looking strong.

Thanks amigo, had sometime without internet, I moved to California

Fuerza_M · 07-25-2009, 01:07 PM

starting monday I will be more serious about my diet and just ice cream in weekends

Fuerza_M · 07-27-2009, 09:11 PM

Meal #1-Protein shake+ 2 rice cakes

Workout
Flat BB Press super slow reps
95x15 warm up
95x15 warm up
95x15 warm up

Incline BB Press
145x5
145x5

DB Press
65x5
65x5
65x5

Flyes
40x6

Meal#2 4 eggs+2 whole wheat tortilllas
Meal#3 White Rice+Chicken+veggies
Meal#4 1 lean pocket
Meal#5 Cottage cheese+raisins

Comments: feel great today with the meal plan after sometime with a poor diet